60 Minutes Beginner Abs Workout with No Equipment
A 60 minutes strength workout targeting your abs using no equipment equipment. 4 exercises, 17 total sets, designed for beginner lifters.
60 Minutes
Duration
17
Total Sets
3-6 reps
Rep Range
~893
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Kneel on a mat with the ab wheel on the floor in front of you.
- Roll forward slowly, extending your arms and keeping your core braced.
- Go as far as you can while maintaining a flat back — do not let your hips sag.
Lie flat with your hands under your hips or gripping a bench behind your head for support.
Form cues
- Lie flat with your hands under your hips or gripping a bench behind your head for support.
- Press your lower back firmly into the floor before initiating the lift.
- Raise both legs together to 90 degrees while keeping them straight.
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Form cues
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press your lower back firmly into the floor — this is your anchor point.
- Slowly extend one arm overhead and the opposite leg forward simultaneously.
Finish strong — take the last set close to failure.
Form cues
- Lie flat on your back with arms extended overhead and legs straight on the floor.
- Simultaneously lift your legs and torso, reaching your hands toward your toes.
- Form a V shape at the top of the movement — your body should balance on your sit bones.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.